F3 Greenwood

Shipyard turns a little RED

The gates of the Shipyard are now back open for business. Most likely a combination of overwhelming pressure from our Nantan and Baby Blu bringing common sense back to the powers that be…at EHS.

Weather: Humid

Disclaimer given

No warm-up.

THE THANG 

Each pax grabbed a coupon and met at the bottom of the CM

W/O as follows:

15 Skull Crushers

Next, OYO, at bottom of CM perform

10 Burpees

run to the top of CM w/ coupon perform

50 Tricep Extensions

leave coupon at top of CM, run back down

10 Burpees

25 Merkins

run backward up CM to complete

100 OHP

back down CM

10 Burpees

25 Merkins

50 Lunge Steps (count both legs)

run backward up CM to complete

50 Alpos

back down CM

10 Burpees

25 Merkins

50 Lunge Steps (count both legs)

100 Big Boi Sit-Ups

run backward up CM to complete

100 Curls

back down CM

10 Burpees

25 Merkins

50 Lunge Steps (count both legs)

100 Big Boi Sit-Ups

150 Air Squats

the plan was to cap it off by going back up the CM and complete 100 block bench presses, but we ran out of time.

COT

announcements:

Epicenter Saturday, Hulk on Q

5k in Saluda August 25th, for a good cause

Participate in the coming #IronPaxChallenge

prayer requests:

Meter Maid and family traveling to Dallas so his daughter can kick some tail, bowling. Pray for safe travels and scholarship funds to roll in by the $$$

Many pax have ill or hurting family and friends…remember them

NMM

  • Kudos to Encinoman showing out with a vest this morning. He killed it. I whined about not wearing one due to the humidity
  • T-Rav said he was glad to get a text from YHC the night before. It brought him in. Another benefit of F3 that cannot be overstated …accountability and working out with good friends, for FREE
  • Beano and Quickie led the way this morning. didn’t quite finish the entire thing when time was called, but they were close.
  • Maryann made the comment he “wears his vest” around his waste 24/7. Yeah right. He’s a beast and has gotten so much better since he started F3.
  • Meter and Sugar timed it perfectly, coming up just as we were gathering our stuff. Meter said something about Sugar pushing them to their limit on that 5’er with sub8 minute miles. #trueorfalse
  • There were some HC’s from the night before who no-showed!, won’t mention any names though…protecting the innocent

I love F3, the brotherhood, the intensity, the accountability, the uniqueness. Stay the course men, never give up.

Until next time,

Duggar